RSS Feedhttps://10.40.239.128/blogs/rss-feed/Blog RSS Feeden{BAF71CFA-8293-4443-9408-62AEACC96626}https://10.40.239.128/blogs/2015/07/give-breakfast-another-shot-it-is-the-most-important-meal-of-the-day/Give Breakfast Another Shot; It&#39;s the Most Important Meal of the Day<p>Here's what I've been sharing with the 15 Utah women competing in the Intermountain Medical Center Heart Institute's My Heart Challenge: Moms Edition:&nbsp;</p>
<p>Breakfast is just what it says &ndash; it &lsquo;breaks&rsquo; a &lsquo;fast&rsquo;.&nbsp; We may go anywhere from 8-12 (or more) hours without consuming anything when we sleep.&nbsp; Our body is in a semi-fasted state.&nbsp; Consequently, our metabolism is blunted as well.&nbsp; When we eat breakfast, it helps to get our bodies going, including our metabolism.&nbsp; Especially for those of us with weight management goals, why not take advantage of any metabolic advantage we can get.</p>
<p>Breakfast is a great opportunity to get essential nutrients.&nbsp; Energy, protein, healthy fats, fiber, vitamins, and minerals are all nutrients found in our breakfast foods.&nbsp; By skipping breakfast we may miss out of some of these key nutrients.&nbsp; Of course, in order to obtain these nutrients this assumes we consume a balanced meal when we eat breakfast, and I realize this is not always the case.&nbsp; To ensure this happens think of the plate method when choosing what to eat: aim to have a whole grain (such as a whole grain cereal, oatmeal, or a whole wheat English muffin), a fruit and/or vegetable, and a lean protein source (such as lowfat/nonfat dairy, hardboiled egg, or nut butters).&nbsp;</p>
<p>Finally, we see that eating breakfast may help us with our weight management goals. Research tells us that individuals who skip breakfast <em>may</em> be more likely to overeat later in the day.&nbsp; It makes sense when we think about it &ndash; perhaps we skip breakfast because we are very busy in the morning.&nbsp; We eat a lighter lunch or snack throughout the day because of this busy, on-the-go lifestyle. We may feel alright (not overly hungry) until we get home and start to relax from the day &ndash; and then it hits us. All of the sudden we&rsquo;re opening the cupboards and trying to find anything at all to eat, and we may not be likely to seek out the healthiest option. It is helpful to understand there is a hormonal imbalance when we go too long without consuming enough calories, and our body tries to correct this imbalance by prompting us to eat. Unfortunately, in these situations we may be likely to overeat&hellip; I often hear clients tell me they were &lsquo;good&rsquo; all day long, but get home and end up overeating or binging.&nbsp; This is because &lsquo;good&rsquo; meant they just were not eating enough.&nbsp; So, having our calories consumed evenly throughout the day may help prevent us from overeating later in the evening.&nbsp;</p>
<p>When I ask individuals what gets in the way of eating breakfast, they say they either are not hungry, or don&rsquo;t have time.&nbsp; Both of these excuses can be addressed.&nbsp; If we&rsquo;re not hungry, it is because our body has adapted to not eating in the morning.&nbsp; Luckily, this can be reversed.&nbsp; If we start eating even just something small &ndash; like a smoothie or a yogurt &ndash; we start getting our body used to eating.&nbsp; Over time, by increasing the amount that we eat, we become used to eating and even will start to be <em>hungry</em> in the morning.&nbsp; How great is that? As for the lack of time, that can be solved by prepping something the night before (such as a peanut butter and banana sandwich), or considering more grab-n-go options (try a Greek yogurt, a banana, and granola bar). Also keep in mind, you do not need to select traditional breakfast foods.&nbsp; If you don&rsquo;t like whole wheat waffles or oatmeal, consider leftovers from another meal, or a sandwich wrap.</p>
So give breakfast another shot.&nbsp; Whether or not it is the most important meal, it is pretty helpful in reaching our nutrition and healthy habits goals.<br />Mon, 27 Jul 2015 00:00:00 -0600{9F315580-EBF6-4106-AB1A-BACFD8F857F2}https://10.40.239.128/blogs/2015/07/2-tools-to-help-you-make-healthy-changes-in-your-life/2 Tools to Help you Make Healthy Changes in Your Life<p>As I work with the moms in the Intermountain Medical Center Heart Institute&rsquo;s My Heart Challenge: Moms Edition, I use a <strong>couple of tools</strong> to help people achieve their goals for change. </p>
<p><strong>Readiness Ruler</strong></p>
<p>A very simple and easy way to assess a person&rsquo;s level of &ldquo;readiness&rdquo; (i.e., motivation or confidence to tackle a problem area in their life, or a goal they would like to achieve) is to have them honestly assess their desire to make a specific change. For example: One a scale from one to ten &ndash; 1 being &ldquo;not motivated&rdquo; and 10 being &ldquo;extremely motivated&rdquo; &ndash; where would you say you are with this particular change?</p>
<p>This helps the person decide whether or not they really should invest their energy in that particular goal.</p>
<p><strong>SMART Goals</strong></p>
<p>In order for people to be successful in making a true change in their lives their goals should have five important components<em>:</em><em> <strong>S</strong></em>pecific, <strong><em>M</em></strong>easurable, <strong><em>A</em></strong>chievable, <strong><em>R</em></strong>elevant, <strong><em>T</em></strong>imely.</p>
<p>If people are <strong>highly motivated</strong> and create <strong>SMART goals</strong> they usually can be quite successful in making changes. However, no one is perfect during the process of change so being prepared for how to handle setbacks is also an essential piece to be successful.</p>
<p>Below is an interview I did at <a href="http://fox13now.com/2015/06/17/my-heart-challenge-progress-report-and-making-smart-goals/" target="_blank">Fox 13 News</a> to discuss ways people can use these tools for better health.&nbsp;</p>
<div style="position: relative; display: block; height: 0px; overflow: hidden; padding-bottom: 56.25%;"><iframe src="//www.youtube.com/embed/EYCvoR1kmaw" style="position: absolute; top: 0px; bottom: 0px; left: 0px; width: 100%; height: 100%; border: none;" frameborder="0"></iframe></div>Wed, 22 Jul 2015 00:00:00 -0600{553B569C-1AF8-40F7-B8E8-E6A3B85D767B}https://10.40.239.128/blogs/2015/07/fda-issues-strong-warnings-otc-pain-medications-what-you-need-know/FDA Issues Strong Warnings Regarding Over-the-Counter Pain Medications - Here&#39;s What You Need to Know<p class="p1">Warning labels are required to divulge such information, but recently, the U.S. Food and Drug Administration has called for drug makers &ldquo;to strengthen their warning labels&rdquo; for over-the-counter medications by adding specific warnings about the increased risk of heart attack and stroke associated with these drugs.</p>
<p class="p2">Some of the medications affected by the change include ibuprofen (Motrin, Advil) and naproxen (Aleve), as well as some multi-symptom cold products. These medications are used for temporary relief from pain and fevers.</p>
<p class="p1">Since 2005, both prescription and over-the-counter labels for these pain medications have listed information about heart attack and stroke risk, but the FDA wants drug makers to get more specific about these risks.</p>
<p class="p1">Rick Williams, pharmacist at the Intermountain Sandy Clinic at Alta View Hospital, says that despite the vagueness of the labels, the change is a call for the public to take more responsibility in knowing the risks of the medications they are using.</p>
<p class="p1">&ldquo;What the public needs to remember, is these medications aren&rsquo;t just simple drugs,&rdquo; says Williams. &ldquo;They can do a lot of harm if used inappropriately. This change by the FDA also puts responsibility on doctors and providers to make sure patients know the risks and how they can be avoided.&rdquo;</p>
<p class="p1">In a <a href="http://www.cnn.com/2015/07/10/health/fda-painkillers/index.html">recent article by CNN</a>, doctors that were interviewed were at odds with one another as to the effectiveness of this change and the specifics that labels can really offer at this time.</p>
<p class="p1">Some agree it was needed and others say the FDA acted to quickly. Both, however, agree that the updated instructions are vague and require more data before labels can offer even more specific information as to the heart attack and stroke risks.</p>
<p class="p1">&ldquo;What patients need to know is, if you take the drugs, 'What is my risk of heart attack?' and that's not known yet," says Steven Nissen, MD, chief of cardiovascular medicine at the Cleveland Clinic.</p>
<p class="p1">Anna Steinberg, MD, an internist at DeKalb Medical, also thinks the warning is too vague and says she won&rsquo;t stop telling patients to stop taking them, especially if they have no risk.</p>
<p class="p1">"I am not going to tell them to stop taking these," she says. She also believes that more data is needed and that this guidance creates, "way to much room for mass hysteria."&nbsp;</p>
<p class="p3">After the FDA made the announcement, several drug manufacturers published statements regarding the effectiveness of their drugs, when used appropriately.</p>
<p class="p3"><strong>Bayer (manufacturer of Aleve)</strong></p>
<p class="p3">"When taken as directed on the label, Aleve (naproxen sodium 220 mg) is a safe and effective pain reliever, used by millions of consumers since its introduction as an OTC product 20 years ago. Importantly, data collected for nearly 20 years indicates no signal (i.e. trend) for OTC naproxen sodium with regard to the occurrence of (cardiovascular) thrombotic and overall (cardiovascular) events. We will work with the FDA to incorporate additional label information as appropriate."</p>
<p class="p3"><strong>Pfizer (manufacturer of Celebrex and Advil)</strong></p>
<p class="p3">"For over 30 years, extensive consumer use and several clinical studies have shown that Ibuprofen, when used as directed, is a safe and effective over-the-counter pain reliever delivered in a lower strength than prescription ibuprofen.</p>
<p class="p1">"We are committed to patient safety, and we will work with the FDA to make sure that new safety information is appropriately added to our packaging/drug facts label so that consumers can continue to safely use our products."</p>
<p class="p1">So there you have it. The new change isn&rsquo;t anything ground breaking, but it does put added emphasis on our responsibility as users. Don&rsquo;t use medications if you don&rsquo;t need them, always use the label, and talk to your provider if you have questions.</p>Tue, 21 Jul 2015 00:00:00 -0600{7B0BEC91-9AA1-449D-887F-1F021C5BA865}https://10.40.239.128/blogs/2015/07/heart-healthy-recipe-farmers-market-mediterranean-pasta/Heart-healthy Recipe: Farmers Market Mediterranean Pasta<p>After a trip to the farmers market (or a walk through your own garden), you may come back to the kitchen with a bounty of beautiful, bright, and ready to use vegetables. Make these vegetables the focal point of this pasta dish. I've provided a template here, but experiment with other vegetables you may bring home - it's a recommendation I give to the moms competing in this year's&nbsp;<strong>Intermountain Medical Center Heart Institute's My Heart Challenge: Moms Edition</strong>. You can also substitute different grains, cheeses, and nuts to make your own unique dish.&nbsp;</p>
<p><strong>INGREDIENTS</strong></p>
<ul>
<li>1 lb. orzo pasta (or other small pasta)</li>
<li>2 zucchini, chopped</li>
<li>1 yellow squash, chopped</li>
<li>1 eggplant, chopped (skin may be loft on or peeled according to your preference)</li>
<li>1 large yellow onion (or 2 smaller), chopped</li>
<li>2 large handfuls cherry tomatoes, sliced in half</li>
<li>2 cloves garlic, minced</li>
<li>3 T pine nuts, toasted</li>
<li>1/4 cup coarsely chopped Parmesan cheese</li>
<li>2 T + 1 T extra virgin olive oil</li>
<li>Salt and pepper to taste</li>
</ul>
<p><strong>DIRECTIONS</strong></p>
<ol>
<li>Bring a large pot of water to boil for the pasta - cook to al-dente and reserve 1/2 cup of the cooking liquid.</li>
<li>While the water comes to a boil, heat a large skillet over medium heat, add 2 T of the olive oil, then add the chopped onion. Saute until the onion is translucent (5-7 minutes). Add the halved tomatoes and garlic, stir to combine and reduce heat to low. Let simmer for about 15 minutes.</li>
<li>In a small dry skillet or on a baking sheet, toast the pine nuts until fragrant. They roast quickly, so take care not to burn them. When lightly golden, set aside.</li>
<li>Combine the zucchini, yellow squash, and eggplant with the tomato and onion mixture. Cook until the eggplant is tender (about 5 minutes).&nbsp;</li>
<li>In a large bowl, combine the cooked pasta, 1/2 cup reserved cooking liquid (pasta water), and veggie mixture. Top with the extra 1 T olive oil, Parmesan cheese, pine nuts, salt and pepper.</li>
<li>Can be served hot or cold.</li>
</ol>Mon, 20 Jul 2015 00:00:00 -0600{AD797964-FE91-4E3C-97AD-656267FD1885}https://10.40.239.128/blogs/2015/07/keeping-pace/Keeping Pace - An Introduction to Abnormal Heart RhythmsThe heart has a built-in electrical system, which consists of a pacemaker and a set of specialized structures that distribute the electrical signal to the heart muscle. Each time the pacemaker fires, the electrical signal is sent to every cell in the heart and tells them to beat in a precise sequence. The heart&rsquo;s pacemaker continuously monitors the body&rsquo;s activity level, and adjusts the heart rate according to the body&rsquo;s needs. While we are sleeping, the heart rate can slow to as slow as 40-50 beats a minute, and with exercise, can go as fast 180 to 200 beats a minute. Most of the time, we are hardly aware of this amazing organ pumping away in our chests, keeping us alive and monitoring us continuously. However, in some cases, the electrical system in the heart can act up. Instead of our usual, regular heartbeat, the heart can beat too slowly, too quickly or in a different sequence than usual. This is what cardiologists refer to as an arrhythmia. Fortunately, most arrhythmias are not dangerous; some, however may be dangerous or even life threatening. Electrophysiologists are cardiology specialists who deal with heart rhythm disorders. If you are diagnosed with an arrhythmia or experience palpitations, you may be referred to an electrophysiologist for evaluation and treatment.&nbsp;
<p>There are many different types of arrhythmias. Some may be completely asymptomatic, whereas others can manifest with palpitations, lightheadedness, shortness of breath, and rarely, loss of consciousness or even sudden death.
SVT: Supraventricular Tachycardia&nbsp;</p>
<p><strong>SVT:</strong> or supraventricular tachycardia, is a medical term for a fast heart rhythm that originates in the heart&rsquo;s upper chambers, or atria (hence supraventricular because the arrhythmia comes from above the ventricles). No one knows exactly why some people get SVT and others do not, but we know that there are a few types of SVT.&nbsp;
</p>
<p><strong>AVNRT and AVRT:</strong> extra loops of electrical circuitry in the heart AVNRT, or A-V Node Reentrant Tachycardia, and AVRT, or atrioventricular reciprocating tachycardia, are two common types of SVT. Both are caused by an electrical &ldquo;short circuit&rdquo; when the electrical signal starts spreading to the heart, but then ends up going around and around in a loop, making the heart beat quickly. People often experience palpitations because of the rapid heart rate and the irregular sequence of contraction of the atria and ventricles. The episodes usually last from one to several minutes. The episodes can come on at any time, and patients often find that they can break the episodes on their own by holding their breath or bearing down. AVNRT and AVRT are not dangerous rhythms, but can cause very bothersome symptoms such as palpitations, lightheadedness and weakness. Fortunately, this rhythm can be easily treated with either medications or using a catheter-based procedure that is extremely effective in eliminating this rhythm.&nbsp;
</p>
<p><strong>AT:</strong> An alternate pacemaker takes over AT, or atrial tachycardia, is caused by a different area of the atria taking over the hearts pacemaker function and beating very quickly. There is no loop of electrical activity, but a different focus in the heart starts acting up. The symptoms can be very similar to AVNRT or AVRT, and again, either medication or catheter ablation can be very effective.&nbsp;
</p>
<p><strong>Atrial Fibrillation: A growing epidemic</strong>&nbsp;</p>
<p>Atrial fibrillation is one of the most common arrhythmias that cardiologists treat. There are more than two million people in the United States with this condition, and that number is expected to double over the coming decades as the population ages. In atrial fibrillation, the atria have no single pacemaker. Their electrical activity is completely chaotic, beating almost 600 times a minute. As a result, the rate of the ventricles can be very rapid. People with atrial fibrillation may be symptomatic, but many people experience palpitations from the rapid rate, or shortness of breath, fatigue, or passing out. Some people experience short bursts of fibrillation (called paroxysmal atrial fibrillation), and others have it for longer periods of time (called persistent or permanent atrial fibrillation). The longer your atrial fibrillation is untreated, the greater the odds that your fibrillation will become persistent or permanent.&nbsp;
</p>
<p>Atrial fibrillation is important not only because of the symptoms it causes, but also because when the atria are fibrillating, blood flow through them can be sluggish and non-uniform. This is a risk factor for forming clots in the atrium, which can dislodge and cause a stroke. Your physician can determine how high that risk is, and whether you should go on a blood thinner. In addition, you may need to take a medication to control your heart rate, or an antiarrhytmic medication to prevent the atrial fibrillation. If you cannot take an antiarrhythmic, or the atrial fibrillation is very bothersome to you, your electrophysiologist can do a procedure called a pulmonary vein isolation (PVI) to control your atrial fibrillation. At McKay-Dee, cardiologists use both traditional catheter ablation to perform this procedure, as well as a novel technique called cryoballoon isolation, a proven technique that makes the procedure shorter.&nbsp;
</p>
<p>The more we learn about atrial fibrillation, the more we learn that it is related to other medical conditions. Diabetes, high blood pressure, thyroid problems, obesity and sleep apnea are all associated with an increased incidence of atrial fibrillation. Your cardiologist or electrophysiologist will discuss managing these important medical conditions with you.&nbsp;
</p>
<p><strong>Ventricular Rhythms</strong>&nbsp;</p>
<p>Unlike SVT, which originates in the upper chambers of the heart, there are abnormal rhythms that originate in the lower chambers, the ventricles. Most common are PVCs, or premature ventricular contractions. These are extra heart beats that come from the lower chambers. They are commonly felt as &ldquo;skipped beats&rdquo; or &ldquo;extra heart beats.&rdquo; PVCs for the most part are not dangerous, however, too many PVCs can actually weaken the heart. If you have very bothersome PVCs, or if you have a lot of them, you may need to be evaluated more thoroughly. As with other arrhythmias, you can be managed with either a catheter-based procedure or with medications.&nbsp;
</p>
<p>Ventricular tachycardia is a continuous series of ventricular beats. This rhythm can be dangerous, since in some patients the heart does not pump blood to the brain and other organs; in this case the patient will lose consciousness, or can even die. Fortunately, ventricular tachycardia is not a common arrhythmia. It occurs most often in patients with preexisting heart disease. If you have had ventricular tachycardia, or if you have a history of heart disease, you may be referred to an electrophysiologist. Ventricular tachycardia can be treated using catheter ablation. In some cases where the risk of recurrent ventricular tachycardia is high, your electrophysiologist may discuss implanting an Implantable Cardiac Defibrillator (ICD) device. This device is implanted under the skin near your shoulder, and it monitors your hearts rhythm. If it detects a dangerous rhythm like ventricular tachycardia, it can shock your heart into normal rhythm.&nbsp;
</p>
<p>Ventricular fibrillation is a completely chaotic rhythm with no organized electrical activity or organized contraction of the heart. Because the ventricles are the main pumping chambers of the heart, ventricular fibrillation results in immediate loss of blood flow. Patients with ventricular fibrillation will suddenly lose consciousness and require immediate CPR and an electric shock delivered through a defibrillator to survive. Ventricular fibrillation can be caused by heart attack, among other causes. When someone &ldquo;drops dead&rdquo; of a heart attack, it&rsquo;s often because of ventricular fibrillation. This is why when you see someone collapse suddenly, it&rsquo;s so important to start CPR right away and get an external defibrillator, since the only way to treat ventricular fibrillation is using an electric shock, or cardioversion, to convert the heart to a normal rhythm.&nbsp;
</p>
<p>The vast majority of all heart arrhythmias can be easily and effectively treated. With new advances and technology in the field of electrophysiology, you can now start with medications or opt for a catheter-based procedure to treat your arrhythmia in most cases.&nbsp;
</p>
<p>Hopefully, you never have a heart rhythm problem, but if you do, you can rest assured that the providers at McKay-Dee Heart Rhythm Specialists are trained in the latest techniques, technologies and procedures in electrophysiology, and we are always willing and able to help you.
</p>Tue, 14 Jul 2015 00:00:00 -0600{DF40542A-935E-49B9-AD3A-CA1551799503}https://10.40.239.128/blogs/2015/07/cannot-take-statins-to-lower-your-cholesterol-new-drug-offers-new-hope/Can&#39;t Take Statins to Lower Your Cholesterol? New Class of Drugs Offers New Hope<p class="p1">If approved, the new injectable drugs would be the first in a new class of drugs &mdash; known as PCSK9 inhibitors &mdash; to treat high cholesterol.. The drugs block the PCSK9 protein found in the body, which then allows the liver to remove LDL cholesterol from the blood. Studies show the drugs can drastically reduce bad cholesterol to extremely low levels without producing the side-effects suffered by some people who take statins.</p>
<p class="p2">&ldquo;Blocking the PCSK9 that&rsquo;s naturally produced allows the body&rsquo;s cholesterol to go way down,&rdquo; says Brent Muhlestein, MD, a cardiologist at the Intermountain Medical Center Heart Institute. &ldquo;The LDL cholesterol is then able to drop by 60-70 percent when you take these injections."</p>
<p class="p1">Right now, patients with high cholesterol depend on statins like Lipitor, Mevacor, and Crestor to keep their cholesterol levels low. However, some patients with high cholesterol don&rsquo;t respond well to statins.</p>
<p class="p1">Max Kunzler is one of them.</p>
<p class="p1">Max suffers from hereditary high cholesterol, so eight years ago he started taking statins to bring his LDL cholesterol down. However after experiencing some bad side-effects from the statins, like cramps in his legs that prevented him from walking, he stopped taking them.</p>
<p class="p2">&ldquo;While I haven&rsquo;t been able to take any statin drugs to get my cholesterol down, I&rsquo;ve actually ended up having two heart attacks,&rdquo; says Kunzler.</p>
<p class="p1">People who are intolerant to statins or can&rsquo;t get their cholesterol low enough even with statins would be the biggest benefactors of these new drugs once they&rsquo;re approved.</p>
<p class="p1">&ldquo;If your body produces too much cholesterol you&rsquo;re just stuck at the present time,&rdquo; says Dr. Muhlestein. &ldquo;However cases like Max make me excited about the possibility of having these new injectable drugs. They will really make a difference in the way we treat their cholesterol and allow them to live a better life.&rdquo;</p>
<p class="p1">For more information on these new drugs and to see how they&rsquo;ll benefit people who are intolerant to statins, watch this <a href="http://kutv.com/features/health/check-your-health/check-your-health-new-cholesterol-drugs" target="_blank">Check Your Health KUTV report</a>.</p>Mon, 13 Jul 2015 00:00:00 -0600{83BA7048-6555-4325-8B9C-E082C6658EF8}https://10.40.239.128/blogs/2015/07/utah-moms-share-how-they-live-well-and-feel-healthy/Utah Moms Share How They LiVe Well and Feel Healthy<p class="p1"><strong>Sheri L.</strong></p>
<p class="p1">"In the past I have typically dreaded exercise. I have struggled with constantly feeling fatigued, and that fatigue made me want to avoid being active. However, since starting the My Heart Challenge, I have come to look forward to the exercising. I have found that moderate-intensity exercising makes me feel good in several different ways&hellip;. The challenge has been nice because it has given me new exercises to try and has even motivated me to take swimming lessons for the first time in my life."</p>
<p class="p1"><strong>Kimberly V.</strong></p>
<p class="p1">"The My Heart Challenge has been a lot of fun, but not without its challenges. The biggest challenge for me has been trying to not let the numbers on the scale discourage me. Weight loss has been slow, but I can tell I&rsquo;m getting stronger. My overall mindset has changed, and I believe THAT to be the biggest success I could ask for. I&rsquo;ve been happier, more active and more adventurous."</p>
<p class="p1"><strong>Amy H.</strong></p>
<p class="p1">"My biggest success was being able to complete in 18+ mile pioneer trek last week without feeling overly exerted or out of breath &ndash; even during the harder parts. In the past, when I have gone walking or hiking, I would have a hard time breathing as I would go up hills. This week I was able to complete this very physically demanding trail and keep pace with everyone. I didn&rsquo;t feel out of shape."</p>
<p class="p1"><strong>Molly D.</strong></p>
<p class="p1">"One major epiphany I had recently came in the form of a realization that I can push through mild fatigue &ndash; that feeling of drudging through the day, unmotivated and sluggish &ndash; by getting out the door early for my run. Because regardless of how I feel before, I will invariably feel refreshed and satisfied to have locked in the run before most people start kicking off their covers."</p>
<p class="p1">You can access the same weekly exercise and nutrition tips as the 40 Play at Home contestants by visiting the <a href="http://intermountainhealthcare.org/blogs/topics/my-heart-challenge/" target="_blank">My Heart Challenge blog</a>.</p>
<p class="p1">Regular updates are also shared on <a href="https://www.facebook.com/IntermountainMedicalCenter" target="_blank">Intermountain Medical Center&rsquo;s Facebook page</a>.</p>
<p class="p1">The contestants in My Heart Challenge are spending 100 days working to become more fit and heart-healthy. In addition to the 40 play-at-home contestants, another 15 moms &mdash; who were selected from more than 750 applicants &mdash; are participating in the live challenge by working with experts from the Intermountain Heart Institute to learn long-term lifestyle strategies that will help them maintain optimal weight, eat healthy, be fit and active, and manage their stress. They represent the spectrum and diversity of mothers found throughout Utah: young moms with young families, older moms with high school and college-age children, single moms, stay-at-home moms, and working moms.</p>
<p><br />
</p>Fri, 10 Jul 2015 00:00:00 -0600{8F031740-4876-4354-A4E9-2AB528505FA2}https://10.40.239.128/blogs/2015/07/heart-healthy-recipe-ginger-lime-chicken-skewers/Heart-healthy Recipe: Ginger Lime Chicken Skewers<p>I've shared this recipe with the 15 Utah moms I am working with as part of the Intermountain Medical Center Heart Institute's <a href="http://www.myheartchallenge.org" target="_blank">My Heart Challenge: Moms Edition</a> and invite you to try this recipe as well.&nbsp;</p>
<p><strong>INGREDIENTS</strong></p>
<ul>
<li>2 boneless skinless chicken breasts (cut lengthwise into three strips)</li>
<li>NOTE: You can also use chicken tenders</li>
<li>For the marinade:</li>
<li>1 T canola oil</li>
<li>1/2 t crushed red pepper flakes</li>
<li>2 T soy sauce</li>
<li>1 t fresh ginger (minced)</li>
<li>1 clove garlic (minced)</li>
<li>lime juice (1 lime)</li>
</ul>
<p><strong>DIRECTIONS</strong></p>
<ol>
<li>Place a wooden (or metal) skewer through each chicken strip. Place on a plate or in a plastic container.</li>
<li>Whisk all marinade ingredients together and pour over chicken skewers.</li>
<li>Cover and refrigerate chicken for 1-2 hours.</li>
<li>Preheat oven to 375 degrees.</li>
<li>Roast chicken skewers until cooked through (roughly 15 minutes). Grilling is also a great option.</li>
</ol>Fri, 10 Jul 2015 00:00:00 -0600{3E81C40B-94FD-4DC8-978B-D4B4845EC8F4}https://10.40.239.128/blogs/2015/07/5-exercises-to-stay-active-at-your-desk-job/5 Exercises to Stay Active at Your Desk Job<p class="p1">I recommend that people who sit a lot in their jobs, do gentle exercises throughout the day. It's a great way to help the fluids in the body move a little better, as well make your inactive job a little more active.&nbsp;&nbsp;</p>
<p class="p1">Do the following exercises twice a day to help you maintain flexibility and strength.</p>
<ol>
<li>Marching:&nbsp; While sitting, lift one knee, then put it down.&nbsp; Then, lift the other knee and put it down.&nbsp; Do this 10 &ndash; 15 times.</li>
<li>Kicks: While sitting, straighten one leg at the knee and return it to the starting position.&nbsp; Then, straighten the other leg at the knee and return in to the starting position.&nbsp; Do this 10 &ndash; 15 times.</li>
<li>Ankle Alphabet: Move your feet to spell the letters of the alphabet.&nbsp; Go through the alphabet at least 2 times with each foot.</li>
<li>Calf Stretch: Sit with your legs straight out in front of you.&nbsp; Loop a towel around the ball of one foot.&nbsp; Gently pull the towel, keeping your knee straight.&nbsp; Hold this position for 30 seconds.&nbsp; Repeat 5 times.&nbsp; Then, switch legs and repeat.</li>
<li>Hamstring Stretch: Sit with your legs straight out in front of you.&nbsp; Reach to touch your toes, keeping your knees and back straight.&nbsp; Hold this position for 30 seconds.&nbsp; Repeat 5 times.</li>
</ol>Thu, 09 Jul 2015 00:00:00 -0600{1AEA97CB-D037-442B-83EF-866992FF6E49}https://10.40.239.128/blogs/2015/07/abdominal-aortic-aneurysm/Abdominal Aortic AneurysmNew Treatment Speeds Recovery&nbsp;
<p>An Abdominal Aortic Aneurysm, or AAA, is an abnormal enlargement or bulge in the abdominal section of the aorta, the body&rsquo;s largest artery that carries blood from the heart to all parts of the body. An aneurysm can cause the aorta to grow to several times its natural size, weakening it, and possibly causing it to rupture.&nbsp;
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<p>Until the last decade, invasive surgery was the primary recourse to prevent abdominal aortic aneurysms from becoming deadly. A less-invasive technique called endovascular stent graft repair, however, is changing the treatment protocol and resulting in less blood loss, fewer days of hospitalization and a potentially faster recovery time for patients with AAA.&nbsp;
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<p><strong>Open Surgery</strong>&nbsp;</p>
<p>In conventional or open surgery, the surgeon reaches the aneurysm through a large incision in the abdomen. The weakened section of the vessel, where the aneurysm has formed, is usually surgically removed and replaced with a synthetic material. Open surgery is usually performed under general anesthesia and takes about four to five hours to complete. Repairing the aneurysm surgically is complex and requires an experienced vascular surgical team. After surgery, the patient usually stays in the Intensive Care Unit a day or two, and then another five to seven days in the hospital. The full recovery time may be about three to six months.</p>
<p><strong>Endovascular Stent Graft Repair</strong></p>
<p>Endovascular Abdominal Stent-Grafting was invented in the early 1990s as a less-invasive endovascular method of repair of an abdominal aortic aneurysm and has rapidly expanded as the treatment of choice due to its clinical benefits.&nbsp;</p>
<p>The procedure involves two skin punctures or small incisions in the groin area, where the stent-graft is inserted into the femoral artery through a catheter to reline the abdominal aorta. The stent graft is a woven fabric tube supported by a tubular metal scaffold. The device is placed inside the diseased abdominal aorta without a major surgical incision and seals off the aneurysm by fitting inside the diseased part of the aorta, making a new path for blood to flow.&nbsp;
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<p>The procedure can be done under general, regional or local anesthesia and typically takes one to two hours to complete. The hospital stay is generally one to two days, and patients can expect to resume normal activities in one to two weeks after the procedure. Regular follow-up is needed to evaluate and ensure the success of the stent graft treatment over time. The endovascular treatment of AAA has become the treatment of choice at McKay-Dee Hospital, where surgeons have been performing this procedure successfully for the past 10 years.&nbsp;</p>
<p><strong>Risks and Symptoms for Aortic Aneurysm</strong>&nbsp;
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<p>Abdominal aortic aneurysms are most often caused by a weakening in the aortic wall, resulting from vascular disease, traumatic injury or a genetic defect. In addition, as we age, high blood pressure can cause the aorta to bulge out, thin and weaken, resulting in an aneurysm. Men older than 60, smokers, and those with a family history are most at risk.&nbsp;
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<p>The risk of an abdominal aortic aneurysm increases for patients who:&nbsp;</p>
<p>&bull; Smoke.&nbsp;</p>
<p>&bull; Have high blood pressure.&nbsp;</p>
<p>&bull; Have high cholesterol.
&bull; Are overweight.&nbsp;</p>
<p>&bull; Have a family history of aneurysms, cardiovascular or peripheral vascular disease (narrowing of the blood vessels).&nbsp;
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<p>Abdominal aortic aneurysms may go unnoticed initially because patients may not feel any symptoms. Frequently, an AAA is discovered incidentally on an imaging study such as an abdominal ultrasound or CT scan of the abdomen.&nbsp;
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<p><strong>When symptoms are experienced, the most common are:</strong>&nbsp;</p>
<p>&bull; Pain in the abdomen, chest or lower back, possibly spreading to the groin, buttocks or legs. The pain may be deep, aching, gnawing and/or throbbing, and may last for hours or days. It is generally not affected by movement.&nbsp;</p>
<p>&bull; A pulsating sensation in the abdomen.&nbsp;</p>
<p>&bull; Back pain, if the aneurysm is pressing on the spine.&nbsp;</p>
<p>&bull; A &ldquo;cold foot&rdquo; or a black or blue painful toe if an AAA produces a blood clot that breaks off and blocks blood flow to the legs or feet.&nbsp;</p>
<p>&bull; Fever or weight loss, if the AAA is an inflamed/infected aortic aneurysm.</p>Thu, 09 Jul 2015 00:00:00 -0600